LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step-Warm-Up Foot/Ankle and Hips
Horizontal
Rub and Scrub Ankle
Set time 0
1 :30
Big Toe Corkscrew SL Anterior Reach
Set reps Tempo
1 4 controlled
2 4 controlled
Calf Pumps
Set reps load Tempo
1 5 light controlled
2 5 light controlled
In Out Squat
Set reps Tempo
1 5 controlled
2 5 controlled
Prisoner Runner’s Medial Hinge
Set reps Tempo
1 5 controlled
2 5 controlled
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set reps Tempo
1 5 explosive
2 5 explosive
Lateral Step Eye Tracking
Set reps load Tempo
1 10 light controlled

AM 7 Step Recovery Day Foot/Ankle and Hips- NOVICE

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This is designed for activation and mobility of the foot/ankle and hip complex to help you move more efficiently, especially during gait. This can be used as a Warm-Up or Work-In (Recovery Day).

Warm-Up Blocks

7-Step-Warm-Up Foot/Ankle and Hips
Horizontal Loading

This warm up block is designed for Foot/Ankle and Hip Activation and Mobilization.

Rub and Scrub Ankle
Set Time
1 :30 h:m:s
ULT
Big Toe Corkscrew SL Anterior Reach
Set Reps Tempo
1 4 Controlled
2 4 Controlled
LLT
Calf Pumps
Set Reps Load Tempo
1 5 Light Controlled
2 5 Light Controlled
UMT
In Out Squat
Set Reps Tempo
1 5 Controlled
2 5 Controlled

LROM of Squat-only squat to depth where there is no pain.

UMT
Prisoner Runner’s Medial Hinge
Set Reps Tempo
1 5 Controlled
2 5 Controlled
ULT
Big Toe Corkscrew 3Point Quick Release Wall Ward
Set Reps Tempo
1 5 Explosive
2 5 Explosive
LMT
Lateral Step Eye Tracking
Set Reps Load Tempo
1 10 Light Controlled

Use a light dumbbell instead of a sandbag.